Got new life insurance and the company i am with offers 50% off on garmin products and as I am such a gadget head i decided to buy the 920XT which is also useful for swimming besides my normal running and cycling.
The watch itself maps other data that i was not familiar with so popped out this morning on a run just over 10km to explore what the running dynamics mean.
Running dynamics give a summary
Cadence i know is stride rate – quicker chi type running has always been my thing – i am not a long heavy impact strider … In general, more experienced runners tend to have higher cadence. An often-cited target for running cadence is 180 steps/min. So i am bang on target for this run.
First off is Vertical Oscillation
I was feeling stiff at first but loosened up after a km of running – this is where the data goes into blue – there are green spikes in sync with the downhill sections after that …
The colors show how your vertical oscillation compares to other runners. The color zones are based on percentiles.
|Color Zone||Percentile in Zone||Vertical Oscillation Range|
|Purple||> 95||< 6.4 cm|
|Blue||70 – 95||6.4 – 8.1 cm|
|Green||30 – 69||8.2 – 9.7 cm|
|Orange||5 – 29||9.8 – 11.5 cm|
|Red||< 5||> 11.5 cm|
Garmin has researched many runners of all different levels. In general, more experienced runners tend to have lower vertical oscillation. However, faster paces often come at a cost of somewhat higher vertical oscillation. At a set cadence, shorter ground contact time is also usually associated with higher vertical oscillation. When running uphill, vertical oscillation tends to be lower. Taller runners tend to have somewhat higher vertical oscillation. Many running coaches believe that low vertical oscillation is more economical since less energy is wasted going up and down. Some also encourage a running form with lower vertical oscillation because it lessens stress and impact on the body.
So I am quite good – it will interesting to see how this changes when I get my running fitness back and run sub 4:30/km
Ground Contact Time
AGAIN mainly green
The colors show how your ground contact time compares to other runners. The color zones are based on percentiles.
|Color Zone||Percentile in Zone||Ground Contact Time Range|
|Purple||> 95||< 218 ms|
|Blue||70 – 95||218-248 ms|
|Green||30 – 69||249 – 277 ms|
|Orange||5 – 29||278 – 308 ms|
|Red||< 5||> 308 ms|
Garmin has researched many runners of all different levels. In general, more experienced runners tend to have shorter ground contact times. Elite runners often have ground contact times of less than 200 ms. Virtually all experienced runners studied have ground contact times of less than 300 ms. Higher cadence and faster paces are both associated with shorter ground contact times. Many running coaches believe that a short ground contact time is characteristic of a more economical running form. However, at a set cadence, decrease of ground contact time usually increases vertical oscillation.